Lifelong Fitness Strategies Flashcards
Grade 12 · Health · Flashcards
Core exercise science vocabulary and principles for building and maintaining fitness across the entire lifespan.
Flashcards
- Cardiovascular endurance
- The ability of the heart, lungs, and circulatory system to deliver oxygen to working muscles during sustained physical activity.
- Muscular strength
- The maximum force a muscle or muscle group can produce in a single effort; developed through heavy resistance training.
- Muscular endurance
- The ability of a muscle to perform repeated contractions over time without fatigue; developed through lighter loads and higher repetitions.
- Body composition
- The ratio of fat mass to lean mass (muscle, bone, water) in the body; a key indicator of fitness beyond weight alone.
- Overtraining syndrome
- A condition caused by excessive training without adequate recovery, leading to performance decline, fatigue, mood disturbances, and increased injury risk.
- Recovery
- The physiological and psychological restoration between training sessions; includes sleep, nutrition, hydration, and rest days — equally important as training itself.
- Dynamic stretching
- Controlled movements that take joints through their full range of motion; used as a warm-up to increase blood flow and prepare muscles for activity.
- Static stretching
- Holding a muscle at its end range of motion for 15-60 seconds; most effective post-workout to improve long-term flexibility.
- MET (Metabolic Equivalent of Task)
- A unit expressing exercise intensity relative to rest; 1 MET = resting, 3-6 METs = moderate activity, >6 METs = vigorous activity.
- Sarcopenia
- Age-related loss of muscle mass and strength, beginning as early as age 30 and accelerating after 60; mitigated significantly by regular resistance training.
- Cross-training
- Incorporating multiple types of exercise into a fitness routine to reduce overuse injuries, prevent boredom, and develop well-rounded fitness.
- Exercise adherence
- The degree to which a person maintains a consistent exercise routine over time; predicted by intrinsic motivation, social support, and enjoyment.
- Warm-up
- 5-10 minutes of low-intensity activity before exercise that increases core temperature, heart rate, and muscle elasticity to reduce injury risk.
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